9/23/2016

Announcements No 6:30 pm class starting Monday September 19th!! Shackle Island CrossFit – CrossFit Clean and Jerk 50%- 3+3 60%- 3+3 70%- 2+2 75%- 1+1 80%- 1+1 80%- 1+1 70%- 1+1 Score 80% () Metcon (Time) 4 rounds for time of: 1 min. KBS (53/35) rest 30 seconds 1...

9/22/2016

Announcements No 6:30 pm class starting Monday September 19th!! Shackle Island CrossFit – CrossFit Ring rows and ring push -ups 5 rounds of ME: 30 secs ring rows 30 secs rest 30 secs ring push-ups 30 secs rest Metcon (Time) 25 burpees 400 m run 25 pull-ups 400 m...

9/21/2016

Announcements No 6:30 pm class starting Monday September 19th!! Shackle Island CrossFit – CrossFit () () Metcon (Distance) Plated plank pulls x 3 for max distance Metcon (Time) Jonathan’s Bday WOD: 500 m row then, Three rounds of: 100 DU’s 15 T2B 15...

9/20/2016

Announcements No 6:30 pm class starting Monday September 19th!! Shackle Island CrossFit – CrossFit Back squats 50%- 3 60%- 3 70%-2 75%-1 80%- 1 80%- 1 70%- 1 Score is your 80% Metcon (AMRAP – Rounds and Reps) 15 min AMRAP of: 10 man makers (35/25) 15...